Warmup

1000 m row / run
Calentamiento general articular
Estiramiento general
2 rounds
walking lunges OH 1 kb
10 american kb swing
10 alternating kb snatch

Weightlifting (Weighted Dip)

5 X 10 ring dips

Custom Metcon (Tiempo)

3 rounds
20 kb snatch 10 L/R (24/16)
10 burpees
20 american kb swing (24/16)
10 burpees

1’ rest

4 x 200m run
40’’ rest between sets